FOCUS T25 BETA WEEK 3 – COMPLETED

Woo hoo! Getting there! I have 6 weeks left…  Cannot wait to see the difference, I will be uploading my photos when done. Now onto the week. I have changed my workout week from starting on Monday’s to starting on Saturday’s.  This ensures I workout over the weekend, which, let’s face it, can sometimes be the hardest thing to do. Also, during the week I do a lot of walking, so this just adds to it. One other thing I have changed is my diet, I have a bowl of cereal in the morning once I get to work. It’s fine, it’s only a couple of hours after I have woken up. But, as soon as I wake up, I grab a protein shake, this fuels me from the get go. Then, like I mentioned my cereal once I get into work. Lunch is generally small, as is dinner. I have reduced my calorie intake to try and help with the fat burning. I really want to get rid of the belly! I am vegetarian as well, but lactose intolerant, so very little in the way of milk and cheeses. The bowl of cereal is the only milk I have in the day.  There are times when my body just cannot handle any milk, at which point I switch it out with Almond milk, just as nice, creamy and smooth, but had a distinct (not almond!) taste to it. I am not a big fan of Soya milk. Anyway, that was the change for the week. Keep it up people!

Here are my workouts for this week:

Core Cardio

I am trying very hard to keep my abs tight, it’s difficult.  I am always forgetting, but it’s fine, I have a new tactic, I just keep punching my abs. This is not the best method as you need your arms to balance during, for example, the squats, or the kicks. But it’s all good fun! With the squats, I don’t know if anyone else has this problem, but sometimes I end up putting more weight on the balls of my feet. To counter this, I put my arms out straight in front of me to change the centre of balance, and this helps me put the weight in my heels. You guys can have that bit of advice for free 🙂

Upper Focus

Ooooooo I am liking this! As I mentioned in my last post, I think my weights were a bit light. I only increased the dumbbells by 1kg, but I did feel it a little. I think I can go up more, but I want to keep the weights at a reasonable level so my posture during the movements is perfect. My advice here is, when doing curls or shoulder presses, bend your knees a little and tilt your hip. THIS WILL ONLY WORK IF YOU HAVE LIGHT WEIGHTS. If you try this with some stonking great weights, you will notice more pressure on your back, and you’ll end up doing yourself an injury. So please be careful!!

Speed 2.0

I still have a certain dislike for this workout. But pushed through! Forced myself to stay away from Tanya in the modified section. I had to slow down my movements just a little, but I did manage to keep up for most of it. So very please with myself. Is it just me, or does anyone else seem to forget to switch to a different move towards the end of the workout, where you are only supposed to do each move for like 5 or 6 seconds. I always get caught out as I am focused on the current move I forget to look at the TV!

Rip’t Circuit

Right, the increase in the weights is certainly evident today. I blitzed them today, it got to a point where I could feel the burn more than usual. Also, you get that funny saliva feeling in the mouth, maybe that was a warning from the body telling me I am about to throw up. Who knows! What I do know is, the increase in weight has really helped me focus my efforts on the muscles being worked out. This no longer felt like a cardio workout. The 1kg increase makes all the difference, you might be able to manage OK in the beginning, but by the end you muscles begin to lose energy and it takes more focus to keep a good posture. I also found myself shouting at myself to keep going. Crazy? Maybe a little…. Oh dear…

Dynamic Core & Speed 2.0

Dynamic core is great fun, especially once you get to hit the back! The back routine is good fun, mixed in with the hip ups, and side plank. You really struggle towards the end, as I am sure, like me most people have weak Obliques, Erector Spinae and Thoracolumbar Fascia muscles. I was urging myself to just continue for a few more minutes. These really are the weakest of the bunch, also with my back issues, I had to pay close attention to this portion of the workout to ensure I got the most out of it. I can safely say I felt the burn all around the core. Another week down. Only 6 to go!

The Weeks workouts:

Day 1 – Core Cardio

See the previous post for the full list of moves (click here)

Day 2 – Upper Focus

See the previous post for the full list of moves (click here)

Day 3 – Speed 2.0

See the previous post for the full list of moves (click here)

Day 4 – Rip’t Circuit

See the previous post for the full list of moves (click here)

Day 5 – Dynamic Core & Speed 2.0

See the previous post for the full list of moves for both workouts (click here)

 

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Focus T25 Beta Week 2 – Completed

This is great news! After many injuries (mostly my lower back), common colds and other bugs I do not care for, I have made it to Week 3 of Beta.  Finishing Week 2 was tough, but totally worth it!

Workouts this week:

Dynamic Core

Really enjoyed this workout. I am not a big fan of cardio routines, and yes I see the irony in that I am working out using a mostly cardio routine. This is a great workout, thoroughly enjoyable! Your abs will get a good workout from this. There are a lot of great moves, I am personally a big fan of the moves in the last ten minutes, where you get a great back workout. I have had to push myself harder in this workout, as I do not think I am working my abs as much as I should. As long as you concentrate on keeping your core tight, you should have no issues with getting the most from this workout.

Core Cardio

This is a great cardio routine, I highlighted the cord cardio, as it will kick your heart and lungs into overdrive! I start off strong, where I am keeping up with everyone on screen. But about half way in, clutching my knees I end up following the modifier! (Booooo I hear you cry) Yes sorry about that. It’s not as easy as I hoped, the last chest infection I got took its toll. But I am trying my best here. After a few minutes in “modifier” mode, I get back to full speed, but I have managed to find the middle ground which works well for me whilst. Not quite full on moves, and not quite modified moves, right in the middle.

Rip’t Curcuit

Easily the best workout of the week. I love doing weights, but this one has you moving a lot, so I opted for a lower range on the weights. 7kg to begin with. This did not seem too difficult, and by the end of the workout, I was not as sore as I expected. My advice here would be to complete one full workout using a weight set which you find is about 40% of your limit, and then increase it In the video they use the same weights throughout, and there is no time to increase them. The next day there was no muscle soreness, well, very little. I will be increasing the weight this week. Will see how it goes. There are two issues with working out like this: (1) Different muscle groups have different strengths, and (2) If you have conventional weights with spin locks, like I do, it takes time to change the weights. That being said, my previous comment stands true, I will increase the weights for next weeks session.

Upper Focus

Woo hoo! Another great workout! Had the same issue here with the weights, just not enough. Remember waking up without any soreness. At the very least, with the slower range of movements, you will be able to concentrate on keeping your core nice and tight, providing you with a much needed core session. I know it’s not the same as crunches, etc, but it still helps. One more thing, there are some movements where you need to squat, just make sure you push through the heels on these. To ensure you have the correct posture, keep your back straight and try to raise your toes. Raising your toes, will ensure you put the weight into your heels.

Rip’t Circuit & Speed 2.0

Complete both back to back if you can. I completed both session and only then did I do the cool downs.  This way you do not give the body time to recover, you keep it nice and warm and ready for a great session! I would love to hear other people thoughts on this. I thought this would be the best option. What do others think?

Speed 2.0 was a killer, after a a Rip’t Circuit, working on Cardio is tough. I found it hard keeping up and ended up having to visit the “modified” section a few times. But when modifying, I made sure I was still in the game, forcing myself to move a little bit faster. This kept my heart rate up and helped keep me in the zone! Just push through, you’ll be alright!!

Day 1 – Dynamic Core

Moves List

  • Split Lunge Ability
  • Low Switch Kick
  • Double Switch Kick
  • High Switch Kick
  • Static Uppercut
  • Jack Uppercut
  • Twisting “T” Abs
  • Twisting “T” Abs Lower
  • Speed Knee Kick (L)
  • Hammer Kick (R)
  • Speed Knee Kick (R)
  • Hammer Kick (L)
  • Sprint + Table Top
  • Crisscross + Half-Tuck Jump
  • Shuffle + Sprint Kick
  • Connecting Deep Squat
  • Torso Lift
  • Alternating Straight Leg Scissor
  • Hip Up + Reverse Crunch
  • Butterfly Leg Lift (L)
  • Butterfly Leg Lift (R)
  • Seated Knee Crossover (L)
  • Seated Knee Crossover (R)
  • Bicycle Abs + “V” Hold
  • Hands To Feet + Reverse Crunch
  • Side Plank (L)
  • Superman
  • Walking Pike-Up
  • Rocketman
  • Side Plank Hip-Up (L)
  • Side Plank (R)
  • Superman Pulse
  • Full Pike-Up
  • Rocketman Pulse
  • Side Plank Hip-Up (R)
  • Side Plank Up + Over (L)
  • Side Plank Up + Over (R)
  • Plank Walk + Squat Pyramid
  • Cool Down (3:30)

Day 2 – Core Cardio

  • Split Lunge Agility
  • Low Switch Kick
  • Double Switch Kick
  • High Switch Kick
  • Static Uppercut
  • Jack Uppercut
  • Hop Forward + Back
  • Hop Side + Side
  • Alternating Speed Knee Slow
  • Alternating Speed Knee Fast
  • Twisting “X” Lunge
  • Twisting “X” Deep Lunge
  • “X” Lunge + Touch Shin
  • “X” Lunge + Touch Floor
  • Demi Squat Walk
  • Deep Squat Walk
  • Squat Walk + Touch Floor
  • Air Plank Jump
  • “T” Twist Front Pulse
  • “T” Twist Lunge Pulse (L)
  • “T” Twist Lunge Pulse (R)
  • Rotating “T” Twist
  • BURNOUT
  • Alternating Speed Knee Fast
  • “X” Lunge + Touch Floor
  • Air Plank Jump
  • Rotating “T” Twist
  • High Jump In Place
  • Control Hop Side + Side
  • Double Hop Rotation
  • Single Hop Rotation
  • Hammer Kick (L)
  • Speed Kick (L)
  • Hammer Kick (R)
  • Speed Kick (R)
  • Shuffle Feet
  • Shuffle + Hop Up + Back
  • Shuffle + Squat
  • Shuffle + Burpee
  • Plank Tap Feet Out + In
  • Plank Tap Arms Out + In
  • Plank Diagonal Tap
  • Plank Diagonal Lift
  • BURNOUT
  • Single Hop Rotation
  • Speed Kick (L)
  • Speed Kick (R)
  • Shuffle + Burpee
  • Plank Diagonal Lift
  • Floor Sprints
  • Running Spider Lunge
  • Body Sprint
  • Full Body Run
  • Cool Down (2:30)

Day 3 – Rip’t Circuit

  • Slow Control Jog
  • Squat Push-Up
  • Palm-Down Squat Thrust
  • Alternating Straight Leg Kick
  • Speed + Agility
  • Reciprocating Bicep Curl
  • Deep Lunge Pulse (L)
  • Deep Lunge Pulse (R)
  • Alternating Straight Leg Lift
  • Alternating Speed Knee Fast
  • Arnold Press
  • Weighted Squat Pulse
  • Dual Heel Tap
  • High Switch Kick
  • Single Leg Lawnmower (L)
  • Single Leg Lawnmower (R)
  • Air Plank + One Leg Burpee
  • Hip-Up + “V” Hold
  • High Jump + Twisting Abs
  • Single Leg Tricep Press (R)
  • Single Leg Tricep Press (L)
  • Deadlift + Curl Squat
  • Knee In + Out Tap Down
  • Half-Tuck Jump
  • 4-Count Wide Push-Up
  • Weighted Moving Squat
  • 4-Count Dual Leg Lift
  • 5-Count Power Abs
  • Cool Down (3:15)

Day 4 – Upper Focus

  • Split Lunge Agility
  • Low Switch Kick
  • Double Switch Kick
  • High Switch Kick
  • Static Uppercut
  • Jack Uppercut
  • Plank Hold
  • Starter Drill + Burpee
  • Basic Push-Up
  • Starter Drill + Push-Up
  • Chest Opener
  • Chest Opener + Jump
  • Shoulder Press
  • Arnold Press
  • Alternating Front Raise
  • Dual Side Raise
  • Sprint + Jab Punch
  • Single Arm Fly (L)
  • Single Arm Fly (R)
  • Dual Arm Fly
  • Dual Arm Fly + “V” Leg Hold
  • Straight Arm Double Jack
  • Double Jack + Alternating Toe Tap
  • Sumo Alternating Row
  • Sumo Dual Row
  • Sumo Hip Thrust
  • Sumo Upright Row
  • Shuffle + Heisman
  • Shuffle + Heisman Turn
  • 90° Hold Bicep Curl (L)
  • 90° Hold Bicep Curl (R)
  • Dual Bicep Curl
  • Reciprocating Bicep Curl
  • Single Arm Jab (L)
  • Single Arm Jab (R)
  • Bent Knee Hip-Up
  • Bent Knee Tricep Dip
  • Straight Leg Hip-Up Hold
  • Straight Leg Hip-Up
  • Shuffle + Half Tuck Jump
  • Side Plank Up + Over (L)
  • Side Plank Up + Over (R)
  • Alternating Shoulder Press
  • Alternating Bicep Curl
  • Basic Push-Up
  • Hip-Up + “V” Hold
  • Cool Down (3:25)

Day 5 – Rip’t Circuit & Speed 2.0

  • Round 1 Level 1 (30-40 seconds for each move)
  • Out + Out Turn
  • Quick Feet Up + Back
  • Alternating Speed Knee Slow
  • Slow Mountain Climber
  • Jab Out
  • Low Switch Kick
  • Speed + Agility
  • Up + Over
  • Round 1 Level 2 (15-20 seconds for each move)
    • (Repeat 8 previous moves)
  • Round 1 Level 3 (8-10 seconds for each move)
    • (Repeat previous 8 moves)
  • Round 2 Level 1 (30-40 seconds for each move)
  • Low Crossjack
  • Hop Up + Back
  • Hop Hop Squat
  • Squat Hop Up + Back
  • Single Leg Speed Knee (L)
  • Single Leg Speed Knee (R)
  • Jack Uppercut
  • Zigzag Hop
  • “X” Lunge Speed Time
  • Round 2 Level 2 (15-20 seconds for each move)
    • (Repeat previous 9 moves)
  • Round 2 Level 3 (8-10 seconds for each move)
    • (Repeat previous 9 moves)
  • Jog Recovery
  • From Top Level 1 (10 seconds for each move)
  • 8 moves from round 1 and 9 moves from round 2 (2x)
  • Jog Recovery
  • From Top Level 2 (5 seconds for each move)
  • 8 moves from round 1 and 9 moves from round 2 (1x)
  • Jog Recovery
  • Cool Down (2:30)

Focus T25 and P90X3 – Day off 1

Firstly,  I would like to apologise to all the viewers. I began working out to get fit, but did not factor in business trips and other items which would stop me from working out or delay my overall end date. Also, didnt factor in any injuries I might sustain.

I have been working out barefeet for a while now, explained my symptoms to a doctor friend and his only words were “why the hell would you workout barefeet??”. To which I replied “its what the cavemen used to do?”. Well not actual working out, they do not have a DVD player to play the DVDs. Nor do they have a telly for that matter. Actually even if they did, not sure they would understand the English!

Right, let’s cut this short. On a trip, feet are hurting. Taking some time off the cardio routine to give my feet a rest and hitting the gym for some weights. Might crank out a P90X3 Challenge session. See how I feel. I’ll update this post with a picture of the gym tomorrow when I am there.

By the way, I am aware that I am still missing Agility X which I was meant to complete yesterday… give me a cpuple of days for the feet to rest and recover!

Day 26 – Focus T25 and P90X3

Ab Intervals/Speed 1.0 and Agility X

Focus T25 Ab Intervals and Speed 1.0

Lets see, this morning woke up and wife was already out for a jog. When she came back she knocked out a few sets of crunches, but as I was about to start my Ab Intervals session, she thought she would join in.  This made it really fun! 19 minutes flew by without even realising. So when she finally decided her abs had enough she left, by which time I had only 6 minutes left. This was great for me, as having her there pushed me to work harder but also the time went quicker as we were talking about the moves throughout the session.

Its not the same when you are working out on your own. It’s not like I can have a conversation with Shaun T. I mean I normally swear at teh screen when something is REALLY burning, but otherwise I am just telling myself I can push through it. Sad but true…. SO that was Ab Intervals. I was on my own for the Speed 1.0.  Which actually was a good workout today. Another day where I felt full of beans!

Now I know, you might have noticed a trend, I fast on Thursdays, and doing three workouts on a day I am fasting is probably not the best idea.  But I need to make sure I am keeping up with the program. That being said however I may just take Sunday off entirely and start my next Focus T25 week from Monday, which would then put my doubles day on a Friday. I’ll have a think about it before making the change. OK, so I think this is the first time I have managed both workouts in the morning. Normally I leave one for tomorrow, but not today! Nuh uh! I went like a trooper!

P90X3 Agility X

I didnt get time to do this one this evening. I will try and make up for it tomorrow if I can. But I am not holding my breath. Have a lot happening this weekend. But will keep updating regardless. If its not about the fitness (it should always be about fitness I hear you cry!) Then I have some other stuff I need to blog. Have a great day whatever you’re doing!

Day 25 – Focus T25 and P90X3

Total Body Circuit and Pilates X

All I can say is WOW! I think my diet has been spot on for a few days now, and energy was replenished fully today. Let’s get cracking with the details!

Focus T25 Total Body Circuit

So what changes did I make today?! I went for Gold! I tried not to modify anything…  So normally my arms are jelly and I have to drop to my knees during the tap push ups, today was better for me! I dug deep, and made sure I stayed with the normal push ups and I am thankful I did. Just to make it clear I was a little bit slower, I think I did one less rep than the rest on the screen. OK maybe two less reps.  But the fact here is, people, I did normal push ups all the way to the Burnout. Which made me feel amazing! 5 weeks in and now I can really see the difference in my fitness.  The fact I can do what I did today is great news.  My back is still hurting, and I think I need to stretch it more everyday. But that is something I need to work into an everyday routine, like perhaps before I go to bed. Will see if I can add in in today, the only problem is that I end up sweating, so will have to think this through.

Did I mention I used the push up stands during the shoulder tap routine? This allowed me to into a deeper press up!

P90X3 Pilates X

OK, am I the only pone who thinks this is a great session to end with. You get an awesome routine to start with, Total Body Circuit. It gets your heart rate up, covers exercising all muscles and then hits you with a great cardio session. Then you follow that with Pilates X, and you have the muscle stretches and extensions. This really helped me, it didn’t cool me down, but instead kept my heart rate up with the different moves under tension. I love the lower back session, it’s only a few moves, I’d have preferred to have seen this for at least 10 minutes, but I’ll take what I can get.

Clam Killer is still testing my core. I need a stronger core so I can stay on in the one arm plank for longer. This is going to be the key to future success in any of these workouts. It’s slow going but getting there. I managed to do a couple before failure on both sides…. Right, well, that’s all for now, I was going to upload a picture of my mat after I had finished the workout. But who wants to see a sweat stain?! If you do, I’ll update he post with it… Otherwise, keep up the good work!

This is how the mat looked after I had finished…

One sweaty mat and the stands that helped push me into deeper push ups!

One sweaty mat and the stands that helped push me into deeper push ups!

Day 24 – Focus T25 and P90X3

Lower Focus and The Warrior

Feet were very sore this morning, to the point where heels and Achilles had some pain. Because of this I had to take it easy with the calf raises during the Focus T25 Lower Focus session.  Towards the end the pain subsided, and I think the heel pain was just that I need to get the feet used to walking around again, and tried not to do anything where I was landing on the heel.  The Achilles just seemed to need a good stretch, I tried to do this before I started the session, and honestly I thought I had done it, but I think it cooled down before I began.  But like I said it was fine towards the end.  So I gave it 100% regardless.

Progress wise, I am trying to not only keep up with everyone on the screen but also trying to change certain things to get a better workout.  Like for example when doing squats, I put my arms out in front.  This allows me to keep my back straight and go deeper into the squat.

So there’s a top tip! Reach your arms out in front when doing squats, helps keep your back straight, and you’ll keep the weight in the heel.

P90X3 – The Warrior

This was a new one for me.  I thought for sure there would be a back workout, but I was mistaken.  This is more chest, core, legs and cardio, also no weights, all body weight exercises. The moves are listed below, they are all pretty intense, and well worth doing! I think with the new information like “flex the glutes” when in plank helps tighten the core some more.  I generally don’t do this.  Adds another element to the routine. I remember a couple of these from the original P90X like the side lunge jump shot, and the spider-man squats (although these were called something else at the time). So give it your best! I look forward to hearing about your results. You should not need to modify, but if you do, keep up with modifier on the screen. Who seems to manage well with the workout, I think she was forced into being the modifier. But she was on the DVD and I think that’s all that mattered at the time. So without further ado, here is the list of moves:

The Warrior Moves List

  • PLANK SPHINX PUSH-UPS
  • SPEED SKATER
  • DOWN DOG CRUNCHES
  • SIDE LUNGE JUMP SHOT – (P90X anyone?)
  • ELEVATOR PUSH-UPS
  • DOUBLE UPPER CUT SPRAWLS
  • ROLLER BOAT
  • ONE LEG JUMP SQUATS
  • THUMBS-UP PUSH-UPS
  • ELBOW, OVER THE TOP ELBOW, SPRAWL
  • FIFER SCISSOR TWIST
  • WARRIOR SQUAT LUNGES
  • SUPER BURPEE
  • THINK DRILLS
  • ABRINOME
  • SPIDERMAN SQUATS – (P90X Plyo!)
  • BURNOUT

Another top tip, you may hear this all the time, but it’s true: Tighten the core in any lunge or squat to keep your back protected!

Day 23 – Focus T25 and P90X3

Total Body Circuit and Dynamix

What a day! So wake up this morning to find not only did we run out of milk, but we had no fruit left in the house.  Now this is not usually a bad thing in any other household, but if you speak to my wife, she will explain that leaving fruit anywhere within arms reach will probably vanish quickly! Generally I have about 2 bananas a day, along with 3-4 pieces of any other fruits I can get my hands on. Love bananas though, close second is strawberries. I think the nutritional benefits of bananas is something everyone should know about. Like having a banana before you go to bed, helps you sleep better!

Right so onto the exercises, I think as I have discussed these in past posts I do not need to go over the routines now, but if you check out some of my previous posts you will find all the moves listed. But I will say this, started off with the Total Body Circuit followed by Dynamix with a 30 second break.

The one thing I have noticed is that I am not drinking enough water, and I do not think I have been getting enough protein and nutrients. My meals have been restricted because I am trying to lose the weight around my belly…  Yes I said it! I have had some fat around the waist for as long as I can remember. I realised that during my workout, as about 15 minutes into the workout i was feeling tired and run-down. I will need to get my diet into order to make sure this doesn’t happen again. Back to back is tough, but if I go back to doing one workout in the morning and one workout in the evening I think I might be OK.

Dynamix actually worked really well today, as the stretch was welcome after the all over workout in Focus T25. Legs were burning during the 180° Squat + Touch Floor. Awesome!!!! Well, I can now relax, have some dinner and work on some designs.